I loved riding my bike as a kid. We would travel all over the city and to and from school. After school we meet to ride our bikes and talk about what happened at school, our worries, our dreams. Riding a bike kept us healthy, busy, and happy. As an adult, I realize that riding a bike offers many benefits for the body as well as the spirit. Now that I am 40 years old I started to enjoy it again. One of the things the doctor ordered was to exercise to be in better health.
Riding a bike is a good cardiovascular exercise that may improve your heart health. A multi-speed bike will allow you to increase your physical condition as your cardiovascular function improves. Begin by driving at a smooth speed on level ground. If what you want is a challenge, change the terrain.
Riding a bike is good for your joints. As we age, we experience joint pain, especially in the knees, as osteoporosis makes joint problems worse due to a lack of adequate calcium levels in the bones. Riding a bike offers painless exercise. The aerobic benefit is comparable to effortless jogging or running. Check that the seat height of your bike is adjusted to allow your legs to have a full range of motion with each revolution. The full range of motion also promotes better circulation in the lower extremities, which do most of the work when moving the bike.
Riding a bike builds your leg muscles. For muscular endurance, stay on level ground, but adjust your bike speed as your strength improves. To avoid cramps, stretch well before and after each bike ride.
Riding a bike increases your balance. Learning to ride a bike is about staying upright. To do that, you must find a balance between your body and the bike. Maintaining that balance strengthens the core muscles of the abdominal region. Tensing your core muscles prevents you from falling off the bike. The lower abs pull your legs into your body from the bottom of the cycling revolution. The lower back is also kept pain free thanks to a strong and balanced core.
It is also a great way to release the stress of daily work, whether you work at home or have a regular job. You can do it inside the house with an exercise bike, but you can also take your bike out and enjoy nature. Families, friends, can share the experience that can help them to be together and give the opportunity to communicate with each other. I believe that we, as families, friends, have to find common ground to share with each other as we do with friends. Feeling good about yourself and your loved ones is one of the greatest benefits you can get from this exercise.
Bicycle repair and maintenance
Keeping your bike in peak performance is critical to receiving the benefits of cycling and riding safely. You can take it to a bike repair shop or do it yourself. A couple of things to keep in mind.
Take a look at all the bike systems and check for things that need to be fixed.
Brake system: Check that the brake cables are not broken, that the brake pads are in good condition, and that the brake handles are working properly. Check the brake caliper.
Tires: If they have been flat for some time and seem broken, consider swapping them out for new ones. If the tire is okay, consider changing the inner tubes. Before buying, check the side of the tire for its number. For example 20 x 1.50
Seat: The seat should be comfortable and appropriately sized for you. Consider cushioned seats.
Safety: Check that the bike has lights and reflectors to warn others that you are on your way. Consider installing a bell or horn so others know you are moving.
Pack a small bike bag with tube patches or air fillers, tools that can help in case you need to change a broken part of your bike while riding. It is recommended to have a bicycle frame pump. Have a bottle of water available to hydrate yourself. There is one that you can install on the frame.
Other bike parts to check: bike chain, pedals, bike rack, grips,
Riding a bike is not just for kids. The physical benefits increase as you age. Also, riding a bike is just plain fun. So, get moving!